Simple Sweet and Sour
Vegetables of different colours have different nutrients - the more variety of colours in a meal the better!
Preparation time
30 minutes
Serves
4
What you need
1 tablespoon oil
1 onion, finely chopped
1 teaspoon OR 2 cloves garlic, crushed
1 red, yellow OR green pepper, de-seeded and sliced
1 cup mushrooms, sliced
500g chicken, beef or pork, diced
1 can (425g) pineapple pieces in juice (keep the juice!)
1 tablespoon cornflour
1/4 cup tomato sauce
1 tablespoon soy sauce
Method
Heat the oil in a fry pan and stir-fry onion, garlic, pepper and mushrooms for 3 - 5 minutes. Remove from the heat and set aside.
Add your choice of meat or tofu (if vegetarian) and cook over a high heat for 3 minutes, turning frequently.
Drain the pineapple pieces, reserving the juice. In a bowl, stir juice gradually into cornflour to make a paste. Add tomato sauce and soy sauce.
Return the vegetables to the fry pan. Add cornflour mixture and pineapple pieces.
Heat until bubbling and cook for 2 - 3 mimutes, stirring constantly until sauce is smooth and clear.
Variations
To make vegetarian sweet and sour, replace the meat with tofu. Or add sliced omlette or cashew nuts at the end with the pineapple pieces
Did you know?
Frozen vegetables are just as nutritious, and you can replace a stif-fry mix with the fresh vegetables. You will need about 500g of frozen vegetables for this recipe